What % of the night do we spend in each sleep stage?
N1= 5%
N2=50%
N3=20%
REM=25%
What are the 3 key components of sleep?
Quantity, quality and timing
What happens with each hour of lost sleep in teens?
38% increased risk of feeling sad/hopeless
58% increased risk of suicide attempts
How does sleep duration differ between students with good vs poor grades?
Students with Cs and lower slept ~30 mins less than A/B students
What is good sleep quality?
Fall asleep in <30 mins
Wake <1 time/night
Awake <20 min after sleep onset
Sleep >85% of time in bed
What % of people are morning, evening & intermediate types?
15% morning
15% evening
70% intermediate
How does sleep influence hormones?
19% decreased cortisol
10-15% increased testosterone
Sleep deprivation decreases leptin and increases ghrelin increased hunger
How does sleep relate to concussions?
Daytime sleepiness and insomnia are greater risk factors for concussion than prior concussion history or sport type
What is sleep banking and why use it?
Intentionally increasing sleep days to weeks before competition which improves reaction time, accuracy and endurance performance
What should athletes do on east/west trips?
If flying east= morning flights
If flying west=afternoon flights
